RJPTC WOD 10-31-08

SPECIAL HALLOWEEN WOD
“Halloween Obstacle Course"
“Head Roll”: Roll 135lb, 10x Deadlift
“Jump to Your Death”: Hop Hurdles
“Sprint From Hounds of Hell”: 1:00 TM Sprint
“Stairway to Heaven”:
Parkour Jumps with 6lb M.B.
1st Step: 15x KB Squats (26lb)
2nd Step: 10x KB Squats (35lb)
3rd Step: 15x KB Swings (44lb)
4th Step: 10x KB Swings (53lb)
“Bats in the Belfry”: Rings to Rope Climb
“Life in the Balance”: Walk Paraellettes, grab Orange and Black weight, walk back to pad, Walk parallettes all the way to the end.
“Row the River Styxx”: 500m Row
“Carry the Dead Body”: 100m Sprint with Water Jug (45lb)

6:30pm
Gerald: 19:00, 1 1/2 Loops
Leann: 32:03, 2 Loops
Carolyn: 33:03, 1 1/2 Loops (Started on Rower, Ended on 2nd Squat)

RJPTC WOD 10-30-08

SPRINT

7 Rounds for Time:
20 Box Jumps (20")
10 Push-Ups
10 Bent-Over-Rows

4 x 10" Parallette Tuck holds
4 x 10" Back Bends

6am
Kelly (15lb): 14:04 (Mix of Push-Ups from Knees/Toes)
Julia (20lb): 14:02
Jenn (12lb): 14:18

6pm

7pm

RJPTC WOD 10-28-08

STRENGTH

"Kettlebell Day"
25x Kettlebell Swings (Men: 53lb; Women: 44lb)
5@ Kettlebell Clean & Jerk (26lb)
25x Kettlebell Squats (Men: 44lb; Women: 35lb)
5@ Turkish Get-Ups (Men: 20lb; Women: 10lb)
25x Sumo Deadlift High Pull (Men: 53lb; Women: 44lb)

6am
Gerald: 53/26/44/25/53lb
Jenn: 44/26/35/10/44lb
Patrick: 53/26/44/15/53lb
Julia: 44/15lb Dumbbells/35/10/44lb

6pm
Carolyn: 44/26/35/10/35lb

7pm
Kelly: 44/26/35/10/44lb

RJPTC WOD 10-27-08

ENDURANCE

RJPTC WOD 10-26-08

SPRINT

"Helen"
3 Rounds for Time:
400m Run
21 Kettlebell Swings (1.5 Pood)
12 Pull-Ups

4pm
Jeff: 11:03

5pm
Jenn (44lb, 21 Jumping Pull-Ups/Round): 11:24
Carolyn (44lb, 21 Jumping Pull-Ups/Round): 12:30
Kelly (44lb, 21 Jumping Pull-Ups/Round): 12:38

RJPTC WOD 10-24-08

ENDURANCE
"Cindy"
Max Rounds in 20 min of:
5 Pull-Ups
10 Push-Ups
15 Squats

6am
Patrick: 10 Rounds (2BW, 4P, 4G)

6pm
Gerald: 13 Rounds
Carolyn: 11 Rounds (All G)
7pm
RJ: 15 Rounds in 20:08

RJPTC WOD 10-23-08

STRENGTH

10 - 8 - 6 - 4 - 4 - 4 - 2 - 2 of:

Deadlift (Start w/ 90% x 1.5BW and work back to starting weight)
Weighted Push-Up (Start Unweighted and Add Weight)
Front Squat (Start w/ 90% x .75BW and work back to starting weight)

6am
Jenn:
DL: 95 - 105 - 125 - 145 - 145 - 145 - 155 - 165
PU: 0 - 2 1/2 - 5 - 10 - 10 - 10 - 15 - 15
FS: 45 - 55- 65 - 75 - 75 - 75 - 90 - 90

Nina:
DL: 95 - 115 - 115 - 115 - 125 - 125 - 135 - 135
PU: 0 - 0 - 2 1/2 - 5 - 5 - 5 - 10 - 10
FS: 45 - 55- 65 - 75 - 75 - 75 - 90 - 90

Julia:
DL: 115 - 115 - 115 - 115 - 115 - 115 - 115 - 125 - 125
PU: 0 - 5 - 10 - 15 - 15 - 15 - 20 - 20
FS: N/A

6pm
Karen:
DL: 95 - 105 - 115 - 120 - 120 - 120 - 125 - 125
PU: 0 - 5 - 10 - 15 - 15 - 15 - 20 - 20
FS: 55 - 65- 75 - 85 - 85 - 85 - 90 - 90

7pm
Kelly:
DL: 115 - 135 - 155 - 165 - 165 - 165 - 175 - 175
PU: 0 - 2 1/2 - 5 - 10 - 10 - 10 - 15 - 20
FS: 55 - 65- 75 - 85 - 85 - 85 - 90 - 90

RJ:
DL: 195 - 225 - 255 - 295 - 295 - 295 - 325 - 325
PU: 5 - 10 - 25 - 35 - 35 - 35 - 45 - 70
FS: 125 - 135- 145 - 165 - 165 - 165 - 180 - 180

RJPTC WOD 10-21-08

OLYMPIC
"Fight Gone Bad"
3 Rounds of 1:00@; 1:00 Rest Between Rounds:
Sumo Deadlift High Pull (75lb) for Reps
Box Jump (20") for Reps
Push Press (75lb) for Reps
Row (Cal)
Wall Ball (20lb) 10ft. Target for Reps

6am
Kelly (55lb PP/SDHP): 184
Jenn (55lb PP/SDHP): 175

6pm
Carolyn (55lb PP/SDHP): 197

7pm

RJPTC WOD 10-20-08

SPRINT

RJPTC WOD 10-19-08

ENDURANCE
Pyramid: As much as possible in 30 min.
10@ Split Lunges
20 Reverse Crunches
30@ Walking/Stationary Lunges
40 Push-Ups
50 Thrusters (weighted)
60 Butterfly Sit-Ups
70 Bent-Over-Rows (weighted)
80 Hip Snaps
90 Air Squats
100 Jump Ropes
100 Jump Ropes
90 Air Squats
80 Hip Snaps
70 Bent-Over-Rows (weighted
60 Butterfly Sit-Ups
50 Thrusters (weighted)
40 Sit-Ups
30@ Walking or Stationary Lunges
20 Reverse Crunches
10@ Split Lunges

4pm
Julia (THR 15lb; BOR 12lb): Finished 2nd Butterfly Sit-Ups
Leann (THR 8lb; BOR 8lb): Finished 13 of 2nd Thrusters
Joy (THR 10lb; BOR 8lb): Finished 53 of 2nd Hip Snaps
Toni (THR 5lb; BOR 10lb): Skipped various exercises, finished with Lunges

5pm
Jenn (THR 10lb; BOR 10lb): Finished 27 of 2nd Hip Thrusters
Kelly (THR 8lb; BOR 12lb): Finished 70 of 2nd Squats
Carolyn (THR 8lb; BOR 10lb): Finished 80 of 2nd Squats
RJ: (THR 20lb; BOR 20lb): Finished 70 of 2nd Squats

RJPTC WOD 10-17-08

OLYMPIC

RJPTC WOD 10-16-08

ENDURANCE

Max Rounds in 20 min of:

15 Bent-Over-Row
15 Thrusters
400m Run


6am
Julia (15lb; alternating Run/Row): 6 Rounds in 19:52
Jenn (12lb): 6 Rounds in 19:40

6pm
Joy (3 Rounds 15lb; 2 Rounds 12lb): 5 Rounds in 19:14

7pm
Kelly (15lb): 6 Rounds in 21:20

RJPTC WOD 10-14-08

SPRINT
Tabata: 8 x [20s on/10s off]
Dumbbell Squats
Push-Ups
Dumbbell Deadlifts
Scissors

6am
Jenn: 10/15lb
Gerald: 12/20lb

6pm
Carolyn: 12/15lb
Joy: 15/20lb

7pm
Kelly: 15/20lb + 4 Tabata Cone Hops!
Karen: 10/15lb

RJPTC WOD 10-13-08

OLYMPIC

RJPTC WOD 10-12-08

STRENGTH
Dumbbell Squat 3 x 15x (15 or 20lb)
Dumbbell Bench Press 3 x 12x (10 or 12 or 15 or 20lb)
Dumbbell Lunges 3 x 15@(15 or 20lb)
Inverted Row 3 x 10x
Deadlift 3 x 15 (95 or 115lb)
Dumbbell Shoulder Press 3 x 12 (12 or 15lb)

4pm
Jenn
Toni
Leann

5pm
Carolyn
Joy
Kelly

RJPTC WOD 10-10-08

SPRINT

RJPTC WOD 10-09-08

OLYMPIC SET
3 Rounds of: 1:00@; :15 Change; 1:00 Rest
Dumbbell Squats
L Push-Ups
Box Jumps
Rower
Dumbbell Deadlift

6am
Julia (25lb DS/30lb DD)
Nina (15lb DS/30lb DD)
Jenn (20lb DS/30lb DD)

6pm
Carolyn (20lb DS/30lb DD)

7pm
Joy (20lb DS/30lb DD)
Kelly (20lb DS/30lb DD)
Karen (20lb DS/30lb DD)

RJPTC WOD 10-07-08

ENDURANCE SET
100 Squats
100 Push-Ups
100 Deadlift High Pull
500 Jump Ropes
100 Kettlebell Swings

6am
Julia (26lb): 22:34
Gerald (35lb; 80/80/80/400/80): 23:12
Carolyn (26lb; 80/80/80/400/80): 28:58

6pm
Karen (26lb; 50/50/50/100/50): 15:53

7pm
Joy (26lb): 25:31
Kelly (26lb): 25:01

RJPTC WOD 10-06-08

STRENGTH SET

RJPTC WOD 10-05-08

OLYMPIC SET
7 Rounds of:
10 Thrusters
10 Burpees

4pm
Laura (15lb, Push-Ups from Toes): 13:52
Nina (10lb, Push-Ups from Knees): 14:43
Leann (12lb, Push-Ups from Toes): 13:37

5pm
Carolyn (12lb, Push-Ups from Toes): 18:26

RJPTC WOD 10-03-08

STRENGTH SET:

RJPTC WOD 10-02-08

SPRINT SET
3 Rounds of:
400m Run
12 Ring Rows/Inverted Rows
21 Kettlebell Swings

Front Bridge: 4 x 30"
Glute Bridge: 4 x 30"
Side Bridge: 4@15"

6am
Gabe (44lb): 9:43
Nina (35lb): 10:43
Laura (35lb): 12:21

6pm
Joy (35lb): 11:43

7pm
Carolyn (35lb): 12:52